Category: Helpful Resources

If you sleep on your side often, chances are that you have awakened in the morning with back pain, side pain or neck stiffness. The reasons for this are simple—you don’t have the best mattress topper for side sleepers.

Side sleeping requires some support. After all, you need to keep your spine in proper alignment, while keeping your neck straight.

Failing to do this can result in a variety of health problems. Some of the most commonly reported of these include back pain, hip pain, stiffness in the neck or spine and numbness in the limbs.

If these conditions are not treated, they can become chronic. Of course, this is not something you want.

However, finding proper bed pads or mattress toppers can significantly improve your health as they properly support your body. Furthermore, having a mattress topper can ensure you have a better night’s sleep.

Imagine waking up from a night of dreamless, refreshing sleep to find that you are not stiff and your back doesn’t hurt. Isn’t that something worth dreaming about?

Now you don’t have to dream. By the time you finish reading this article, you will know what mattress toppers are, the health and comfort benefits of having one and how to pick one for yourself.

At that point, if you’re still confused, just keep reading. We will end the article with reviews of the best mattress pads on the market for 2018.

What are bed toppers?

Just as it sounds, a bed pad is a pad that you put on top of your mattress. They serve several functions.

Firstly, a good mattress topper can keep you comfortable at night. They can provide support or cushioning. Mattress toppers are also great for your back.They will cradle and support your spine, hips, and other painful pressure points.

Finally, a mattress pad that contains wool or other moisture-wicking fabrics is great for hot weather. The moisture-wicking and temperature-regulating materials carry away your body heat as well as any moisture and keep you cool all night, so that you wake up refreshed.

Mattress Protectors VS Mattress Toppers

Before we dive into the interesting world of bed pads, it is important to discuss the difference between mattress protectors and mattress toppers.

Mattress protectors are thin, quilted sheets. These are usually made of cotton, and they don’t generally provide much in the way of comfort.

These protectors, as their name implies, are mainly for protecting your mattress from wear, as well as spills, allergens and dust mites.

Mattress toppers, on the other hand, tend to be thicker. They also tend to have comfort features added, such as moisture wicking fabric, heat transferring gel or memory foam to ease your aches and pains.

It is recommended that you get both a mattress topper and a pad. Put the topper on the mattress.

Put the mattress protector on top, and finish it all off with your favorite sheets. The mattress pad will not only protect your new topper, saving your investment, but it will also hold everything in place.

Who Needs a Mattress Topper?

Hip Pain

If you have hip pain, you know how hard it can be to get comfortable at night. You spend the entire time you should be sleeping tossing and turning, and you wake up in the morning feeling like you’ve been run over by a train.A memory foam mattress topper could eliminate this problem. These toppers contour to the shape of your body, cradling you and ensuring proper hip placement and relief of pressure points.

You will no longer have to fuss with extra pillows just to get your legs into position.

Overweight People

A topper can also benefit full-figured people. These individuals can have a lot of trouble sleeping, because the springs in a mattress can create uncomfortable pressure points on their back or sides.

A mattress pad placed between you and the mattress can cushion these pressure points. This can make them a must-have for heavy person.

For Bed sores

Some people cannot get out of bed or change positions due to medical conditions or recent surgeries. These people can find themselves developing bed sores.

Bed sores are also known as pressure ulcers. They occur when there is constant pressure on one part of the body, generally a bony part such as the tail bone, heels or ankles.

A gel or foam mattress pad can alleviate the pressure, stopping these ulcers from developing and provide relief for bed sores that are already there.

For Elderly People

As you get older, you may notice your skin thinning. You also may begin to lose weight.

This can make your bed an absolute torture chamber. The springs that once seemed like they were nicely buried begin to poke you in uncomfortable places, and you spend the whole night awake and tossing.

You wake up in the morning completely stiff. If you have arthritis, it only gets worse.

A mattress pad could greatly improve this situation. Memory foam mattress pads will not only support your body in the proper alignment for optimum health but they can also ensure that you do not wake up stiff and sore. Feather toppers, on the other hand, allow you to have the luxurious softness of sleeping on a cloud.

For Herniated Discs

Mattress toppers are good for herniated disc sufferers. The proper topper can alleviate the lower back pain.

After back surgery, you will be required to sleep on your stomach or side. Bed toppers provide support for both these sleeping positions.

Aging Mattress

Is your mattress past its prime? If so, it’s time for a mattress topper.

No, the topper won’t return your mattress to its glory days. It will, however, make your mattress more comfortable.

This can allow you to get an extra year or two out of your aging mattress before you have to get a new one.

Buying Guide

So, you have decided you definitely need a mattress topper for your bed. As with any product you want to buy, it is important to ask yourself some questions before you commit to a purchase. After all, it would be tragic to spend money on mattress protection that isn’t right for your needs.

Why Do You Need a Mattress Topper?

Before you go out shopping, you must ask yourself why you need a topper at all. There are several types of toppers out there, and each performs a different function.

For example, if you simply want to add cushioning to a mattress that is too firm, you will want a thick, soft mattress cover.

However, if your goal is to ease pain, you will do better with high-density latex or memory foam as these tend to add extra joint support.

These toppers are also good for back pain.

If you have a sleeping partner who has a different firmness preference than you, and you have a king bed, you could buy two extra long twin toppers, which will give you each the firmness you like. However, if your bed is a queen or a full but still want custom firmness, you’ll have to buy two toppers and cut them in half.This works best on foam toppers. Never cut feather or polyester blend toppers.

What’s the Best Type of Mattress Topper?

Mattress toppers are made of a variety of materials. Each offers a different sleeping experience.

Latex

Latex is the first material that mattress toppers can be made from. It is a great topper for neck and back pain suffers, but it is not for everyone.

Here is a list of pros and cons so you can decide if this rubber derivative is right for you.

Pros

Latex is antimicrobial and nonallergenic. (Unless you have a latex allergy.)

Latex is usually firmer than memory foam, and bouncier as well. This makes it excellent for people with joint pain.

Though there are both natural and synthetic latex on the market, natural latex is more durable.

It doesn’t transmit motion. No longer will your partner wake you up at night with their tossing and turning.

Cons

Natural latex is expensive.

When you buy a latex mattress topper, you may have to contend with a rubbery smell, at least for a while.

If you are someone who gets hot during the night, latex may not be right for you. You might find yourself waking up covered in sweat.

For some people, latex is much too firm.

Some people may also have a problem with the bouncy feel of latex.

If you have latex allergies, obviously this is not the right topper for you.

Memory Foam

The next material used in mattress toppers is memory foam. This tends to be a bit less firm and bouncy than latex.

This makes it an excellent mattress topper for those with upper back pain. However, there are other pros and cons.

Pros

Memory foam is soft and comfortable.

It reduces pressure on your aching, arthritic joints.

Memory foam adds considerable comfort to aging mattresses.

Like latex, it also reduces motion from a restless partner.

Cons

Like latex, memory foam can be hot.

Memory foam is not easy to turn over on. Prepare to have to fight to roll over.

It is expensive.

It gives off an unpleasant odor when it’s new.

Polyester Blends

Do you like the feel of feathers? Do you not want a feather topper for one reason or another?

Polyester blend toppers are a great substitute for people who want the feel of feathers without the noise and other problems.

Pros

These toppers are some of the least expensive.

There is no foul odor to contend with.

They provide a bit of softness.

Cons

Sadly, a polyester blend topper doesn’t provide too much support or cushioning.

Like latex and memory foam, they can be hot.

They can lump up over time, as the polyester fibers settle to one end.

Polyester blend toppers tend to compress with use, meaning that they get harder over time.

Feather Toppers

Feather toppers, also called feather beds, are the fourth type of topper. They are luxuriously soft, but they don’t provide much support.

Make sure you’re not allergic to feathers before buying one of these toppers.

Pros

They’re luxuriously soft.

Feather toppers are less expensive than memory foam or latex.

These toppers do not tend to retain heat.

They don’t hinder turning over.

Cons

Feather shafts sometimes poke you as they worm their way out of the fabric.

Feathers are the noisiest type of topper since you get both the fuzzy part of the feather as well as the shaft.

Feathers compress over time, meaning you’ll have to take your topper off the bed and shake it.

Wool

Wool is the final topper material, and it has some advantages the other materials do not.

Pros

Wool mattress toppers are soft and comfortable.

Because they are made from an animal’s actual coat, they are apt to be warm in winter and cool in summer.

Wool will not keep you from rolling over in bed.

These toppers tend to be really durable.

For most people, wool is antimicrobial and hypoallergenic.

Cons

Wool can be quite hard to find.

Much like memory foam and latex, wool can be quite expensive.

when a wool topper is new, it can give off a mild odor of sheep.

A Bit More About Firmness

Now that you know a bit more about the types of topper choices out there, let’s talk about firmness. Feathers, polyester blends and wool are all relatively soft.If your mattress is already firm, these may be good choices.

If you plan on getting a latex topper, either natural or synthetic, the firmness is likely to be spelled out for you. However, with memory foam, that is not the case. The density of the foam will dictate the firmness of the topper while the thickness dictates how supportive it will be.

The average thickness of toppers is around two inches. However, you can find thicker ones.

You also need to keep an eye on foam density if possible. Three pound foam is soft.

Four pound is medium, and five is firm.

Therefore, if you are a large person, you likely will need a mattress topper that is at least four inches thick and four or five pounds.

What Are Your Allergies?

Before buying a mattress topper, consider your allergies. If you are allergic to dust, avoid feathers and their derivatives, as they can harbor dust mites.

Wool toppers are some of the best ones for allergy sufferers, though contact with wool can cause skin irritation.

Overheating

A small note for those of you who get overheated at night. If you are going with a memory foam topper, find one that has a cotton blend cover, or can give you one for an additional fee.

The cotton cover will improve air flow as it is more breathable. The breathability is what keeps you cool.

There are also memory foam mattresses which incorporate a cooling gel technology.

What is your budget?

Mattress toppers come in a variety of price points. That’s right. Cheap mattress protection can be bought for under $50.

However, if you want something truly comfortable, or if you have a mattress that is larger than a twin, you’ll need to spend a bit more.

Don’t let that scare you. You do not have to drop $300 on a great mattress topper.

Best Mattress Topper for Side Sleepers Reviews

Now you know how to buy a mattress topper. However, there are so many different types of fabrics and materials that you might be confused.

For that reason, we included reviews for the top seven mattress toppers on the market today.

Dream Foam Gel Swirl Memory Foam Topper

This two-inch-thick topper will help restore your aging mattress. It is made of soft visco-elastic memory foam.

These toppers are made in the US, with certified Certi-PUR-us foam. What does that mean for you as a consumer?

Certi-PUR-US foam is made without ozone depleters and other harsh chemicals. This foam is also flame-retardant.

As a bonus, for those of you who sleep on sofa beds, this mattress topper is easily folded into the sofa. No longer will you have to sleep on a sofa bed without a mattress protector.

This topper sleeps amazingly, and you simply can’t beat the price. If you are on a budget and want a mattress topper for under $100, this one is the best of the best.

This is also the best mattress topper for joint pain, as it cradles and supports your body with the lightest, airiest, most responsive foam ever.

Lucid Gel Mattress Topper

If you like the feel of memory foam, but need a cooling mattress topper, the Lucid Gel mattress topper cannot be surpassed. This bed pad features a special memory foam formula and is also infused with a gel layer to help with temperature control.

The Lucid topper also aligns the spine and cradles your body for the ultimate sleeping experience and eliminates pressure points. This is truly the best mattress pad for joint pain or for upper back pain.

The memory foam in this mattress is light, airy and responds to your movements. No longer will you have to fight just to turn over in bed.

Also, this topper does not have any bad odors. You can throw it onto your bed right away.

Best Price Memory Foam Topper

This topper is great if you need to decrease the firmness of a mattress. It is medium soft, and very supportive.

This is the best mattress topper for back pain. Even if you are overweight, you won’t sink through.

The Best Price Mattress topper features memory foam at a density of 3 pounds on top and high-density memory foam at a density of 2 pounds on the bottom. This makes it heavy enough to not slide around on most beds.

As a bonus, this topper costs under $200. Prepare to have a good night’s sleep, without breaking the bank.

ViscoSoft Memory Foam Topper

This topper is made of denser, firmer memory foam. This would make it an excellent topper for air bed users who can find themselves sinking into their beds.

The foam used in this topper is Certi-PUR. This mattress pad will not harm the environment, and you can feel good about using it.

If you tend to overheat, this topper is breathable. This increased air flow and the plush gel included will allow you to experience a more comfortable, less clammy night’s sleep.

Unlike most of the toppers we have discussed here, this one includes a slip-resistant cover. The cover is made from bamboo rayon and polyester which also keeps you cool.

Furthermore, the bottom is slip-resistant and features elastic straps to secure it to your mattress. You won’t have to worry about this cooling mattress topper sliding off the bed.

CR Gel-infused Mattress Topper

This mattress topper from CR is unique in that it features Air cell technology. This is a fancy way of saying that the memory foam in this pad is ventilated and gel-infused.

The vents capture heat. The gel ensures a cool night’s sleep.

Furthermore, this mattress eliminates pressure points which makes it the best mattress topper for stomach sleepers.

There is also no motion transfer. Your partner, if you have one, will sleep just as well as you do.

The topper covers are entirely washable. They are also stain and spill-resistant.This means that you simply have to wipe them down instead of having to wash them every time you spill something.

If you are on a budget, this topper will serve you well, for a very long time.

Visco-Elastic Memory Foam Topper

If you are someone who needs a firmer topper, this one may be the best option. It is made of 3-inch thick memory foam at a 4-pound density.

This topper makes any mattress more supportive by fitting over the sagging spots. It is also a cheaper solution than buying a new mattress.

The memory foam on this topper will gently cradle you. Prepare to feel as if you are sleeping on a cloud.

Because you are not tossing and turning, you will sleep better as well. Though this topper does not have any gel inside, it feels as if it does.

Interestingly, when this topper is cool, it is firmer. As it heats up, it softens. This means that it will mold to your body in just a matter of minutes, making it truly the best mattress pad for side sleepers.

Sleepjoy Visco2 Ventilated Memory Foam Mattress Topper

If you are looking for a versatile, memory foam mattress topper, check out this one from Sleepjoy. This topper comes in not only a variety of sizes to fit any bed but a variety of densities as well.

If you are concerned about the environment, you will love this ventilated topper. Instead of chemicals, this bed pad is made from plant-based ingredients.

With this mattress protector, there are no harsh chemicals released into the environment. Furthermore, there will be no nasty odor to contend with and all you will smell is the scent of green tea.

Do not wash this topper. If you spill something on it, simply spot clean the surface, and you’re done.

Conclusion

Mattress toppers are a bit of luxury that you can have if living on a budget. They are also great for joint pain, neck and back pain, arthritis, and many other complaints.

There are many types of materials used when making toppers. Each one has its pros and cons.

Mattress toppers will support all types of sleepers. Prepare to have the best night’s sleep ever.

Now you have all the information that you need in order to buy a mattress topper. You can go to your local bed and bath store and find the best mattress topper for side sleepers, and not spend a fortune doing it.

The position you sleep in during the night can have a major effect on the quality of your sleep and health. Sleeping on your back is considered to be the best, that is why you need to learn how to sleep on your back.

There are so manybenefitsthat come from sleeping on your back as compared to all other sleeping positions. It is sad to note that most people do not actually sleep on their back. If you don’t sleep on your back, you should train yourself to do it.

The following are great tips for sleeping on your back:

Use positioning pillows

Having extra pillows in your bed while sleeping can really help you to stay in the specific position you want. You can place pillows under each arm as well as under your knee so as to ensure proper alignment of your back.

Study how you currently sleep

If you do not sleep on your back then you probably sleep on your side or on your stomach. The reason as to why you find yourself sleeping in the position you currently sleep in is because it feels comfortable to you. Identify the comforts that you get from your current sleeping position.

Apply these comforts

Once you identify what attracts you to sleep on your side or stomach, try and apply these comforts to sleeping on your back. If you are able to get the same comfort when sleeping on your back as you do sleeping on either your side or stomach, then you will probably stay in that sleeping position all night.

This step will require you to get a little creative as recreating the exact feeling you get when sleeping in your most comfortable position can be a bit challenging. This step will take quite a bit of patience and persistence from your end.

Be persistent

You cannot change your sleeping position overnight; it will take time and a lot of discipline. If you try sleeping on your back when you get to bed and then you find yourself on your side or stomach during the night, you should get back on your back.

This may happen a few times during the night as you are retraining your body to associate a different sleeping position with comfort. This can take you a couple of days to achieve so you have to practice a bit of patience.

Eliminating lower back pains

Most people avoid sleeping on their back because it causes some pressure on their lower backs which can even result in some pain. You should stretch your hip flexors before getting into bed to help with this problem.

You can also try placing a pillow below your knees which will help keep you in place and also alleviate the pressure on your lower back and hips.

Spread your legs a bit

This will help in reducing the pressure on your lower back and hips. The more comfortable you are the more likely you will be to sleep on your back throughout the night.

Get a firm mattress

If your mattress is a bit worn out and has formed to the shape of your body, it may be a bit uncomfortable to sleep while on your back. You need to get a firm mattress that will offer adequate support for your back.

Get support for your neck

When your neck is properly supported it will reduce pressure on your spine. A firm pillow will prevent your neck from rolling back unnaturally or hyperextending. It will also ensure that your spine remains straight.

Don’t eat a heavy meal before going to bed

When you eat a really heavy meal before bed it can get really uncomfortable especially when trying to sleep on your back. You should ensure that you eat a fairly light meal at least two hours before getting into bed. Avoid eating a lot of fatty acids before bed as they can be very heavy on your digestive system.

Benefits of sleeping on your back

Most people don’t know that sleeping on your back is actually very beneficial. It has more health and beauty benefits when compared to all the other sleeping positions combined.

The following are just some of the benefits that you will get from adopting this new sleeping position:

Reduces formation of sleep-related wrinkles. This is because there is no extended and repeated pressure applied on your face from your pillow.

Sleeping on your back goes helps in draining fluid from your eyelids thus your eyes appear less puffy in the morning.

This sleeping position reduces your face’s contact with bacteria that can be found on a dirty pillowcase. This will keep your skin healthy and prevent any skin related problems.

Sleeping on your back will help to keep your spine, neck, and back in proper alignment. This will prevent some of those aches and pains that you get when you wake up in the morning.

This sleeping position helps to extend the life of your mattress as the weight of your body is evenly distributed across the entire mattress.

I know that at the start of this discussion most of you thought that getting yourself to start sleeping on your back was going to be an impossible task. You should always remember that sleeping positions are habits and habits can always be broken. All you need to do this is having the drive and being consistent.

The tips on how to sleep on your back that are listed above are easy to follow and don’t require any professional know how. If you never knew that the sleeping position you have been sleeping with all your life has more disadvantages than benefits.

Let us all start sleeping on our backs so we can reap the numerous benefits that it has to offer each one of us.

It is 9 pm, perfect time to go to sleep for you so you can wake up bright and early, well rested and ready to face the day; you get into the bed, close your eyes and wait for sleep to take you away. Hours later, at 3 am, you are still wide awake, trying to count sheep or willing yourself to sleep.

Many people have this sleeping problem. Quality, consistent sleep is evasive for quite a number of people. Try as you may, you simply cannot just get enough sleep, or sleep at a designated time. In fact, if sleeping was a talent, most people would be pretty bad at it. So how exactly do you get past this? We have compiled a list of the top ten sleep tips just for you.

1. Bedtime rituals

What do you do right before you sleep? Do you tend to sit in your bed with your laptop trying to finish up some work before you go to sleep? Or scroll through Instagram or another social media sites liking and sharing content. Your bedtime ritual may be the reason for your lack of sleep.

For good sleeping habits, try to have healthier activities done before bedtime. When it is an hour or so to your sleep time, you should think of having a routine, activities that you undertake each day. The aim of the bedtime rituals is to get you in a relaxed mood so you can get sleep quicker and easier. Some of these include:

Taking a nice, warm bath: A nice bubble bath is also a good idea here. This allows your body temperature to rise then fall and it encourages you to fall asleep easily.

Read a book. Just get comfortable somewhere nice in the house or even in your bed and get a book to read.

Simple exercises:You can also try to do relaxation exercises to bring you to a better frame of mind, ridding your mind of stressful thoughts in preparation for sleep.

This time right before you sleep is very crucial for a good night’s sleep. Avoid any kind of activity that will mess up your sleep. Activities to avoid include:

Using backlit screens such as of smartphones and laptops. These stimulate the brain and may trick it into thinking it is still not the time to sleep yet.

Work. It may be tempting to do some work you brought home from the office right before you sleep. Yet working your brain makes it alert and it will be that much harder for you to get sleep afterwards.

Emotional talks. You have all day to talk about this. When it is almost time to sleep, avoid such emotional discussions that will stress your mind and have you thinking about different things deep into the night.

Any other kind of mentally and physically strenuous activities are to be avoided for better sleeping habits.

2. Sleep Schedule

Have a sleep schedule for every day of the week. Ensure you sleep at this same time every day, including during the weekends. This will train your body to fall asleep at the set time without much struggle.

Sleeping at different times every day will confuse your body, and you may find yourself unable to fall asleep or wake up on time when you really need to.

3. The place of sleep

The area in which you sleep should be conducive to sleep. When you get to your bedroom, your body will detect that it is time to sleep. The room should be preferably free from light. Invest in heavy, dark-colour curtains that do not allow any light in. Noise from outside should also be minimal. You may have soft music playing in the background according to your preference.

In case of a snoring partner or other loud noises, you can get yourself earplugs to drown out the noise, and an eye mask to block any other light, to tell your body it is time for bed. A cool room temperature is advised as it is harder to sleep when it is hot.

If you have a pet that often disrupts your sleep, consider keeping it outside the bedroom at night. This applies for any other disruptive object like television and computers. The

bedroom should be only for sleep and sex, to teach your mind to associate the room with rest.

4. The Bed

Your mattress and pillow also play an important role in your sleeping habits. Comfortability is the key here, so ensure you have a good, supportive mattress. The pillow should keep your neck in a position similar to when you are upright.

5. Foods and Drinks to avoid

After a hard day’s work, you may be tempted to pass by a bar for a drink or two. Or maybe you are that person who just needs to have a cup of coffee. This may be the last thing you want to hear, but having caffeinated drinks, alcoholic drinks and heavy meals right before you sleep is associated with lack of or inadequate sleep.

Avoid drinks with caffeine, smoking tobacco and heavy meals when it is just hours to your bedtime. The last thing you want is to stimulate your mind when you should be sleeping and have it up and working instead of rested.

“But I’m hungry” you may say. We are not advocating for starvation. If you really need something to eat, get a light snack an hour before your bedtime. We care about your stomach. As for the alcohol, you can have a drink or two, just refrain from over drinking.

6. Exercise during daytime

Exercise is good for you. Who doesn’t want that toned, trim body, to be fit and have a couple of abs? Females love a toned body on a male. Firm thighs are also something most people want. Having regular exercise in the morning or during the day is not only good for that perfect body, but it is also good for your sleeping habits.

Exercise whether vigorous or a bit more toned down is good for you, and it enables you to have deeper sleep. Work out at any time other than when you are about to sleep. It should not disrupt your sleeping pattern.

7. Power naps

Who else loves those power naps during the day? That 5 to 20-minute nap is heavenly when you are having a long, stressful day. But what if we told you that these power naps may be ruining your sleeping habits?

If you are going to take a power nap, make sure it is not in the evening, preferably before 5 pm. Also, ensure it is a short one so it doesn’t affect your night schedule.

8. Sleep when you feel Sleepy

Staying in bed for more than 20 minutes without finding sleep is quite pointless. The longer you stay in bed without sleep, the more time is wasted.

Sometimes if you can’t sleep, the best thing to do would be to get out of the bedroom or the bed and find something else to do while you wait for sleep to come to you.

9. Technology

We are in the age of technology, with apps for almost everything. Why not take advantage of this and use some of these apps in your quest for getting great sleeping habits.

There are apps to track your sleeping habits and you can use them to tweak your sleeping times and rituals as seen fit. Other exciting apps include those that make sounds you relate to sleep such as the sound of rain beating on roofs and other soothing sounds.

10. Get professional help

When all else fails, you may need to take the next step of visiting a professional. Sometimes the reason for your lack of sleep may be a mental disorder such as anxiety or another. This will be diagnosed by your doctor and appropriate measures taken.

Going over your sleeping habits with a professional may help you get the way forward. You may be given prescribed pills, or psychological help to enable you to get a good night’s sleep.

Consider keeping records of your sleeping habits in a diary, a physical one or in an app. You may be able to see a pattern in your sleep and find the habits that enable you to have better sleep.

Follow through

Finally, the next step for good sleep is following through. Be consistent as you try the different methods. The results may not be instant, so give them time and find which method works best for you. Sleeping habits may work differently for different people. Age, activities undertaken during the day and other factors determine how well you sleep. Generally, have a healthy lifestyle including nutritious foods eaten at the right moments, exercise regularly and maintain sleeping times.

With the aforementioned top 10 sleep tips, you can rest easy and start to plan for a good nights’ sleep from today. Get more insights from the National Sleep Foundation to help you enjoy better sleep.

Sleep is a natural phenomenon that not only rests our body but also helps it regulate its energy levels. Lack of good, comfortable sleep will not only make us irritable, cranky irritable, and negligent but if prolonged over a period of time it can affect our general health and quality of life.

Different types of Sleep:

Sleep can be classified into 2 different categories

The Non-rapid eye movement

Rapid eye movement .

The non rapid eye moment sleep( NREM) is a sleep stage which includes four stages, ranging from light to deep sleep. We cycle through these four stages of sleep approximately every 90 minutes. Then we go into REM sleep, the most active stage of sleep when dreaming often occurs. During REM sleep, the eyes move back and forth beneath the eyelids and muscles become immobile.

How is Sleep Regulated?

Researchers believe that two body systems, the sleep-wake process and our circadian biologic clock, regulate our sleep. They program our bodies to feel sleepy at night and awake during the day. The sleep-wake process works by balancing the amount of sleep a person needs based on the time spent awake. Our circadian biologic clock is a 24-hour body rhythm affected by sunlight. It regulates hormones such as melatonin, which is secreted during the night and promotes sleep, and other processes like body temperature. Sleeping at a time that is in sync with this rhythm is important for healthy sleep.

Hours of Sleep Needed

Sleep needs change over a person’s lifetime. Children and adolescents need more sleep than adults. Older adults need about the same amount of sleep as younger adults — seven to nine hours of sleep per night.

Insomnia is a condition which can be caused by many factors.The first two stages i.e. the Transients and Intermittent Insomnia occurs in people who experience great deal of stress, quick change in surroundings, uneven sleep or those who are in an environment prone to extreme noise. The more serious type of Insomnia the Chronic insomnia is a more complex Type and can be a result of various factors like acute physical or mental disorders. Depression is a very common cause of Chronic Insomnia

Treatment of Insomnia

Insomnia can be treated; these are various types of medications available that can take care of your sleep disorder. Conversely it is not advisable to take medication for intermittent insomnia as this can last only a few days at a time. But as it is always said that prevention is better than cure, if you’ve been experiencing problems sleeping you can start with making minor changes to your lifestyle and sleep patterns.

A Mattress salesman would often coax you to buy a waterbed mattresses ( He gets a hefty commission on this !). Use your neurons and evaluate whether you need a waterbed mattress.

Reason 1: Depends on electricity Needless to say, if you electricity provider is not very reliable, and electricity can be absent for more than about 5 hours, then your waterbed temperature may drop.

Reason 2: If you have a double mattress, and your partner turns around or gets into or out of bed, then you will feel waves of water. The intensity of these waves depends on the pressure change: the higher her or his weigth, the intenser the waves.

Reason 3: Tuning takes time After installation, you need to tune the water level and temperature setting, and remove any air from the mattress. You’ll need to do this by trial-and-error

Reason 4: Heavy Once filled with water, it is not possible to move the bed, not even a milimeter.

Reason 5: If the above 4 reasons have not convinced you , reason five will…..! Check out what may happen on buying a waterbed at a store.

One of the main challenges of the space development program has been giving astronauts the same level of physiological and mental comforts they get back at home. However at 400 km altitude and confined to a small aluminum can this becomes a daunting task.

Generally astronauts zip themselves inside vertical sleeping bags. They leave their arms outside and use a strap that circles the waist. Each sleeping compartment has a light for reading and side panels that can be shut for privacy.

However just like on earth the sleep patterns differ among astronauts. Many astronauts have no trouble sleeping. Approximately 50% of the astronauts complain of sleep disruption patterns.

A lot of people have trouble sleeping, not that they are insomniacs. You will be surprised to know that such cases are not rare. The truth is that almost every person has trouble in sleeping every once in a while. Given below are a few tips which will help you sleeping better and most importantly faster..

1. Watching television or working in front of the computer is one of the main reasons for loss of sleep. The intensity of light from TV or a computer monitor is similar to the sunlight and this sometimes fools your brain into thinking that its daylight and not the time to sleep.

2. Drinking milk before sleeping will help you in getting good sleep. Milk has an amino acid t called Tryptophan, Tryptophan is basically an amino acid and essential in human nutrition. It is one of the 20 amino acids in the genetic code. Its been proved that this slows the brain activity thus inducing sleep

3. Always remember to go to bed when you are tired. Just because your wife goes to bed at 9PM doesn’t mean you need to do the same If you are not tired enough, you might as well do some low key work like maybe reading a book.

4. Meditation can greatly improve your sleep. Take deep and long breaths. And relax every muscle. A relaxed mind will go to sleep in no time

5. Exercising is another important thing during the day. Exercising during the day tires your muscles out and makes up for a solid nights sleep.

You would be spending around 1/3 of your life on a mattress! Considering that a mattress can cost anywhere from $700 to about $4000 it is wise to take good care of it to ensure longevity. My mother still uses mattresses over 10 years old ! The secret is to constantly pay attention to certain details. Some handy tips (from my mother !):

Rotating the mattress completely by 180 degrees increases its durability and comfort. This works because a mattress can take the shape of a body when you sit or lie on it. Rotating it completely gives it a complete “new mattress feel”. But make sure you do not do this very often. This should be done once in every 4-6 months .

Do not keep the plastic covering on the mattress once you receive it. It not only makes the sleep uncomfortable but also restricts the mattress from breathing. Get rid of the plastic coverings as soon as you get them.

Always use the handles to carry your mattress ands always carry it by its side rather than carrying it flat.

Use mattress pads and wash them regularly; they keep the mattress dry and clean. If infants or small children are using the mattress do use mattress padding. You can get them in any mattress store..

While using a King or queen size mattress make sure to use an appropriate frame and center support. This is also important for all your warranty claims.

Always remember to replace your foundation each time you buy a new mattress. You may not experience the quality comfort from your new mattress unless you replace the old foundation.

It is always wise to empower yourself with knowledge of a product before embarking on a shopping cycle. Salesmen and Stores often take advantage of the lack of knowledge of the consumers and try and persuade them to buy something which in actuality they might not need. Certain myths regarding mattresses that should be aware of are:

• The firmer the mattress the better it is: The best mattress is the one that is most comfortable for you. Medical research at the moment provides no conclusive data to support this claim.

• The Coil count is important: Coil count above 390 in a queen sized mattress should be enough .Many mattresses are over designed and serve no purpose in improving the comfort level.

• The higher a mattress is priced the better it is: The high price you pay for a mattress actually to a large extent is the advertising costs incurred by the company. Don’t go for the cheapest mattress and don’t believe any advertising blindly !

• If you move in your sleep, the mattress is to blame: Turning around while sleeping is a natural phenomenon .If your sleep is disturbed in this ,yes then it may be a problem.

• Though there might be a pressure from the salesman to buy both the mattress and the foundation ,remember that including a box spring is not always required.